Warm-up
Bear crawl
Inch worm
V-up
Lunge stretch
Pull-up/MU
Overhand/underhand hang
Kip swing (bar or rings)
Big swings
Beat swings/rings to hips
Ring dips
Practice MU
Discuss scaling and workout structure.
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.